by Sofia Moreau

The power of stretching often lies unnoticed. However, it grants tremendous rewards in injury prevention and flexibility. We, at Wellspring24, encourage our wellness warriors to incorporate a good stretching regimen after every workout; holding every stretch for no fewer than 30 seconds. Let’s explore a few necessary stretching moves.

Unleashing the Quadriceps

Tight quadriceps potentially lead to knee injuries or kneecap damage. Standing on your right leg, reach for your left ankle with the corresponding hand. Pull your heel towards your bottom, ensuring your knees are together. The supporting leg should be slightly bent, and torso upright. Gracefully repeat on the other side.

ITB (Iliotibial Band) Stretch

An ITB stretch can successfully reduce knee pressure. Begin by crossing the right leg over the left while standing. Extend your arms upwards, clutching your left wrist with your right hand. Bend rightwards at the waist, ensuring you lean sideways. Hold this elegant pose before switching sides.

Upper Back Release

Long bouts of sitting can result in a tight upper back. Kneel down, sinking your bottom onto your heels. Stretch your arms out, maintaining comfort while extending your spine. Touch your forehead lightly to the floor and hold.

Hamstring Harmony

Bouts of cardio can often lead to tight hamstrings. Lying on your back, lift your left leg towards the ceiling, pulling gently towards you. Be sure not to bounce. Repeat on the other side.

Calm the Calf

Tight calf muscles might lead to ankle, knee, and hip injuries. Place your left foot on a step or weight, stepping forward with your right foot. Ensure the stretch without bending the back knee. Repeat this for the opposite side.

Lower Back Elevation

Break free from the rigidity of long sittings with a lower back stretch. Lie on your back, knees bent and feet flat together. Gently sway your knees from one side to the other. Do this five to ten times on each side, prioritizing comfort.

Harmonizing Hip Flexors

Tight hip flexors can cause hip and lower back discomfort. Begin by kneeling on your left knee, your right foot in front. Push your hips forward until you feel a gentle stretch around the hips and front thigh. Do not slouch; keep that torso upright! Repeat, alternating sides.

Glute Gratitude

Your glutes work hard during cardio and can weaken due to extended desk time. Lie on a mat and place your right ankle across your left knee. Lightly pull your left knee toward your chest, making sure not to bounce during the stretch.

With a healthy dose of persistence, stretching can add an extraordinary dimension to your workouts, making you more flexible and less likely to suffer injuries. Remember, ladies, health is a journey, not a destination – every stretch counts!
stretching, workouts, flexibility, injury prevention, quadriceps, ITB stretch, upper back, hamstrings, easing calf tension, lower back, hip flexors, glute stretch